Why are colds, flus, and other respiratory illnesses more common in colder months? People tend to stay indoors, which allows viruses to pass more easily from one person to another. The cold, dry air outside and warm indoor air with poor circulation may weaken the body’s resistance to these viruses.

You may strive to create a germ-free household, but this can prove difficult. That’s why health experts recommend that you set up a disinfecting routine. First, though, you have to understand the difference between cleaning, sanitizing, and disinfecting. The Centers for Disease Control and Prevention defines these terms as follows:

• Cleaning: A process that involves scrubbing a surface with water and soap, which helps remove most, not all, germs and grime from the surface. 
• Sanitizing: A process that uses a diluted bleach solution or sanitizing spray to remove germs from surfaces or objects. Always clean before you sanitize. 
• Disinfecting: A process that uses chemicals or a stronger bleach solution to clear the majority of germs from surfaces or objects. Again, always clean before you disinfect. 

Before you embark on your cleaning journey, identify the most high-touch surfaces in your home. Doorknobs, light switches, countertops, appliance handles, and faucets require frequent cleaning. It’s best to regularly wipe down countertops and other visibly dirty surfaces. 

Wash Linens And Bedding Regularly

Shedding skin cells and sweat is completely natural, whether you are walking around or sleeping. All that grime can build up on soft surfaces in your home, including your pillows, blankets, and bedsheets. Health experts encourage you to change and wash your sheets weekly to prevent bacterial build-up. When you launder your bedding and bed clothes, you can reduce the presence of dust mites or other allergens that can hide in bedding. Get a second or third set of sheets to swap them out more easily. 

Check And Change Your HVAC Filters

If you have a heating, ventilation and air conditioning (HVAC) system in your home, you have to change filters regularly to keep indoor air clean. Some smart thermostats will even remind you to change your filters, which is very helpful. Thicker air filters tend to last longer and trap more allergens or illness-causing particles. Regarding HVAC filters, most companies recommend the following:

• One-inch thick filters: change every 30-60 days. 
• Two-inch thick filters: change every three months.
• Four-inch thick filters: change every six months. 

Manage Humidity Levels

Humidity levels in the home can affect your risk of contracting a virus. According to a study from 2021, moderate humidity levels between 40-60% may reduce the risk of viral transmission. That helps make viruses less likely to survive in the air. Most home thermostats can detect or display indoor humidity levels. If the humidity level drops below 30%, you may want to invest in a humidifier, especially when cold and flu season is around the corner. Additionally, wash your hands and disinfect surfaces more frequently if humidity levels drop.

Declutter Every Night

Some people feel tremendous anxiety if they go to bed without cleaning up their mess. When you wake ups to a tidy room, bathroom, kitchen, and living room, some of that morning stress may not be there. You don’t have to deep clean your house every night, but a minimal cleaning session can go a long way in preparing your mind and body for bed. Put away loose items, wipe down countertops, do all the dishes (or put them in the dishwasher), and don’t leave cosmetics all over the bathroom counter. If all of that seems stressful, consider rounding everything up in a basket and placing that in one spot as a start. 

Revamp Your Entryway

If you walk into your house and don’t remove your shoes, you are tracking dirt and other germs inside. The entryway, be it grand or small, is a place to shed your outside self before fully entering the home. Maybe you toss your jacket somewhere, fling your shoes, and discard your bag aimlessly. A tidy entryway can minimize clutter and help prevent germs from entering the home. Below, you’ll find a few tips to help keep your entryway clean:

• Take off your shoes once you enter your home.
• Use a basket or other receptacle to collect things that don’t belong in the entryway. Empty it regularly.
• Create a designated spot for outdoor footwear, for example, a shoe rack.
• Organize your cleaning supplies, such as disinfectant spray and wipes, and keep them on a nearby shelf near the entryway.
• Install a light to ensure proper lighting in your entryway. This can make it easier to spot dirt or grime when cleaning.

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Cranberries may be small, but they’re packed with powerful plant compounds that support overall wellness. Rich in antioxidants, cranberries help protect cells from oxidative stress, support urinary tract health, and promote digestive balance. They also contain natural polyphenols that support heart health and healthy circulation, making them a great addition to a balanced, plant-forward diet. Add them dried (no added sugar), fresh, or as an unsweetened tea to your daily routine.

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If you want to maintain a healthy immune system and promote overall wellness, proper lymphatic function is a key factor. The lymphatic system plays a vital role in the body’s immune response and helps remove harmful substances from the body. Unfortunately, the lymphatic system does not have a natural pump; rather, you have to move in order to move lymphatic fluid. Failure to move frequently can result in lymphatic blockages, which can lead to swelling, lymphedema, or impaired immune function. 

What’s interesting is that many essential oils have proven to be effective at enhancing lymphatic drainage. Adding specific essential oils to lymphatic drainage massages or using them in other ways, such as aromatherapy, may improve the efficacy of the lymphatic system. This process aids the removal of cellular waste, helps to improve blood flow, and reduces pain and swelling. Continue reading to learn about the best essential oils that support lymphatic drainage.

Grapefruit Essential Oil

This essential oil has natural properties that work to increase blood flow and improve the movement of lymph, an essential process for detoxification. Stimulating lymphatic flow ultimately reduces congestion in the lymphatic system, which may prevent fluid buildup. Grapefruit essential oil also contains anti-inflammatory compounds that may reduce inflammation, which allows for better lymphatic flow. 

Ginger Essential Oil

Known for its warming and anti-inflammatory properties, ginger essential oil is an excellent choice for stimulating lymphatic drainage. It may help promote circulation and stimulate the movement of lymphatic fluid. The improved flow can help clear blockages, reduce lymphatic congestion, and assist with the removal of toxins and waste. Ginger essential oil’s warming properties may stimulate sweating, which further supports the removal of waste products, thereby enhancing lymphatic health. 

Tea Tree Oil

Tea tree oil’s antimicrobial properties are anything but recent news. It is commonly used in aromatherapy or massage to help reduce inflammation and improve lymphatic function. Adding a few drops to your bath or massage oil may further support detoxification. Tea tree oil is also versatile, making it easy to incorporate into a variety of therapies. 

Helichrysum Essential Oil

Helichrysum essential oil is renowned for its anti-inflammatory properties, which makes it a valuable essential oil for lymphatic drainage. The potent anti-inflammatory properties may help reduce swelling and inflammation in lymph nodes or surrounding tissues. That process ultimately allows for smoother lymphatic flow, preventing blockages. Helichrysum essential oil has also demonstrated detoxifying effects, which may enhance the body’s removal of harmful substances. Lastly, this essential oil may improve blood flow and help maintain lymphatic flow. The regenerative properties also support tissue repair and recovery. 

Frankincense Essential Oil

Used for thousands of years for its health benefits, frankincense essential oil exhibits anti-inflammatory properties. Reducing inflammation works to ease lymphatic flow and helps prevent blockages. The reduction of inflammation may make the lymphatic system more effective at eliminating waste. Various compounds in frankincense essential oil, such as boswellic acids, may boost immune function. If the immune system is functioning optimally, the lymphatic system has more support to filter and remove waste. 

Lemon Essential Oil

Lemon essential oil is naturally rich in limonene, a compound that helps promote the body’s natural detoxification processes. It also works to stimulate lymphatic flow and promote the removal of toxins and waste. The natural diuretic properties encourage the release of excess fluids. By reducing water retention and swelling, lemon essential oil helps support the lymphatic system by enhancing overall drainage. 

Rosemary Essential Oil

Rosemary essential oil may help reduce hair loss, but it can also stimulate blood circulation, which may help move lymph through the body more effectively. Additionally, the anti-inflammatory properties may soothe inflamed tissues and reduce swelling, making rosemary essential oil a great choice for supporting the lymphatic system. 

If you experiment with these essential oils or want to enhance lymphatic cleansing, consider the Blood & Lymphatic formula, which works to naturally cleanse the blood and support lymphatic function. You can also consider our Circulation Aid, which encourages optimal blood flow.

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In the world of health and wellness, gut health, detoxing, weight loss, and immunity are typically the most discussed topics. You may also hear about hormone balance, inflammation reduction, and natural detoxification. What doesn’t receive a lot of attention is lymphatic health. Perhaps you have heard of lymphatic massage, but there is more to detoxing the lymphatic system than a simple massage. This article covers how you can support the often neglected lymphatic system. 

What Does The Lymphatic System Do?

On average, there is about three times more lymphatic fluid than blood in the body. The system constantly works to carry immune cells, nutrients, and waste products through hundreds of lymph nodes. The lymphatic system does not have a pump, so lymphatic fluid only moves if you move. Lymphatic fluid contains white blood cells that fight infection, in addition to proteins and waste products that have to be eliminated. 

As lymph passes through the nodes, it filters in order for the body to remove toxins, debris, and damaged cells. That is one of the primary ways that the body keeps inflammation under control. That means that your immune system works better and the body can recover more quickly when lymph is flowing. When the system slows down, you can experience brain fog, fatigue, swelling, and puffiness. That’s why supporting lymphatic flow is a great way to help the body stay as healthy as possible. 

Why Does Lymphatic Fluid Get Stuck?

Present day sedentary life is not kind to the lymphatic system. Lack of movement from long hours of sitting means that your muscles are not squeezing lymph vessels like they should. Even being a little dehydrated can make lymphatic fluid thicker and more difficult to move. Other common things that cause lymphatic fluid to get stuck include:

• Chronic stress, which alters breathing patterns and blood flow
• Daily exposure to environmental toxins
• Tight clothing that compresses vessels
• Poor sleep, which reduces drainage at night

These things slowly build up over time and can make it harder for lymphatic fluid to flow freely. Continue reading to learn about everyday habits that can keep lymph flowing.

Rebounding And Inversions

Rebounding is a low-impact exercise that involves jumping on a small trampoline, also called a rebounder. It is especially helpful for lymphatic flow because the up-and-down movement works like a pump for your entire system. A few minutes of light bouncing can make a big difference. If you do not have a rebounder, lie flat on the floor with your legs resting up against the wall. That encourages fluid from the lower legs to drain back towards your core. 

Contrast Therapy

Although the Ice Man, Wim Hof, has been promoting cold plunging for years, contrast therapy is now a part of the lexicon. It is the act of alternating between hot and cold as a way to stimulate circulation and lymphatic fluid. The heat dilates blood vessels and the cold constricts them. Going back and forth between the two creates a pumping effect for lymphatic flow. You can sit in a sauna and then take a plunge in a cold bath. You can even end your hot shower with a minute of cold for some benefits. 

Lymphatic Massage And Dry Brushing

Gentle massage can help support lymphatic flow, but lymphatic massage is not the same as deep tissue massage. In fact, lymphatic massage is very light and it almost feels like the skin is being stretched. Begin at the collarbone area to help activate the system before working on other body parts. Dry brushing is another option that you can do yourself. Use a natural bristle brush and move in light strokes toward the heart. That helps stimulate circulation, supports lymphatic flow, and leaves the skin feeling softer. 

Walking And Gentle Movement

Walking is the easiest way to encourage healthy lymphatic flow. The lymphatic system relies on muscle contractions and even a short walk involves a lot of muscle contractions. Break up long periods of sitting with a few minutes of movement. If you have a desk job, take a walk on your lunch break instead of watching a video on your phone. Other gentle activities that encourage lymphatic flow include yoga, Tai Chi, or stretching.

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There are many skin care products that promise to clear up your skin and keep it blemish-free. Seldom do these products keep their promise. In fact, many of them can cause dryness, skin irritation, or other skin complications that detract from the overall health of the skin. Instead, it is better to use more natural ingredients to make a skin care product that can help cleanse and nourish the skin. 

This homemade cinnamon and honey anti-acne mask uses powerful ingredients that can help reduce breakouts and improve overall skin health. It may seem weird or different to lather honey and cinnamon on your face, but these ingredients exhibit acne-fighting abilities. Researchers claim that the compounds in these ingredients may benefit overall skin health and combat breakouts. 

Honey’s Antimicrobial Properties

Honey exhibits natural antibacterial activity that helps inhibit the growth of acne-causing bacteria. The presence of bacteria on the skin can clog pores and lead to inflammation, which results in acne. Honey also acts as a humectant, which means that it helps the skin retain moisture. That enhanced hydration can help the skin from overproducing oil, which can lead to future breakouts. If you use honey regularly, it can also help minimize the appearance of acne scars, all while keeping the skin healthy. 

Cinnamon’s Anti-Inflammatory Properties

Cinnamon contains lots of antioxidant compounds and has anti-inflammatory properties that may help soothe irritated skin. That is particularly beneficial for people suffering from acne, as inflammation tends to worsen the condition. When you apply cinnamon topically, it can help increase blood circulation to the skin. The increase in circulation helps bring more nutrients to the skin’s surface, which helps promote clearer complexion. Some of the compounds in cinnamon also exhibit antimicrobial effects that can target multiple strains of bacteria that contribute to acne. 

Working Together

If you want to address acne, you have to tackle the root cause, which tends to be bacteria, inflammation, excess oil, or all of the above. Together, cinnamon and honey create a powerful anti-acne face mask. It is a very easy mask to prepare and you don’t have to worry about melting shea or cocoa butter in a double boiler. Mix one teaspoon of cinnamon and two tablespoons of honey until well-combined. Before you apply the mask, make sure to. That step helps the skin better absorb the cinnamon and honey. 

DIY Cinnamon And Honey Anti-Acne Mask

Ingredients:

• 1 teaspoon cinnamon
• 2 tablespoons raw honey

Instructions:

• In a small mixing bowl, add the cinnamon and honey and stir well to combine. The mixture should look like a uniform paste and should spread easily. 
• It is optional, but you can add a few drops of lemon juice for added exfoliation benefits. Just make sure the mixture isn’t too runny before you apply it. 
• Before applying the mask, wash your face and pat it dry. Use a clean brush or your fingers to spread the mask evenly on your face, ensuring you avoid the eye area. 
• Leave the mask on for 10 to 15 minutes before rinsing the mask off with lukewarm water. Once your face is clean, apply a hydrating moisturizer to help maintain moisture balance.

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Want higher testosterone, more energy, and better performance? It starts with what’s on your plate. The right foods can fuel hormone balance, improve circulation, and help you feel stronger every day. Eat smarter, live better.

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ED and Low Testosterone aren’t the same thing but many men confuse them. ED is about blood flow. Low T is about hormone imbalance. Both impact performance, energy, and confidence but they need different solutions. The Dherbs Male Cleanse supports circulation, testosterone, prostate health, and overall vitality, helping men feel their best naturally.

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ED pills? Temporary fix, risky side effects. The Dherbs Male Cleanse works differently cleansing your body, supporting testosterone, circulation, and prostate health for long-term vitality. Don’t mask the problem. Address the root cause naturally.

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Exercise is paramount when it comes to combatting erectile dysfunction. According to several studies, regular erectile dysfunction exercises help to get your blood pumping and improve endothelium function. Endothelium is the inner lining of blood vessels and endothelial cells release substances that control vascular relaxation and contraction.

The blood vessels in the penis are about one-third the size of those in the heart. If you experience erectile dysfunction because of vascular issues, it’s possible that you’re at risk for heart problems as well. Taking steps to keep your endothelium healthy may help you reduce the risk of erectile dysfunction. Being more physically active is necessary for optimal circulation, but there are also other exercises that encourage sexual health. Continue reading to learn more about them.

Kegel Exercises For Men

Kegel exercises are some of the most beneficial movements for erectile dysfunction. In order to fight the effects of ED, you must strengthen the muscles in your pelvic floor. Kegel exercises, when performed correctly, do that in an efficient way. For men, the goal is to strengthen the bulbocavernosus muscle. This muscle allows the penis to fill with blood during an erection, pump semen during ejaculation, and empty the urethra after urination. When you target this muscle, you should be able to experience longer-lasting erections and better penile function.

Ideally, you should practice Kegel exercises every day to experience noticeable improvements. You can practice Kegels anywhere and you can do them lying down, sitting, or standing. Should you have problems such as urinary incontinence or other bladder issues, Kegels may positively impact these areas of your health as well. 

How To Do Kegel Exercises For Men

Before you begin, it’s best to locate the bulbocavernosus muscle for your own knowledge. The easiest way to do this is by stopping your stream multiple times during urination. The muscle you use to do that is the one you want to target. Be sure that you aren’t clenching muscles in the stomach, buttocks, or legs when you engage in Kegels. Otherwise, you won’t experience the same results. 

To begin, lie down, sit down, or stand up. Engage the bulbocavernosus muscle and hold it for three seconds. Release and repeat three to five more times. Repeat this process at least three times per day for the best results. Once your muscle gets stronger, you can increase the time from three to five seconds. The ultimate goal is to hold it for longer periods of time, with the ultimate hold amounting to 10 seconds, five separate times, thrice daily. The more you strengthen the bulbocavernosus muscle, the better chances you have at improving your condition. 

Knee Fallouts

This is a Pilates movement that helps activate the right group of muscles and challenges you to maintain pelvic floor strength while moving. It’s a beginner exercise that focuses on small movements. To being the exercise, lie down with your knees bent, keeping the feet flat on the floor. Allow your arms to rest by your sides. Keeping the spine in a neutral position, exhale and squeeze the pelvic floor muscles and slowly lower one knee to the floor, as if it is a controlled fall to the outside. You should only lower it as far as you can while maintaining activation of the pelvic floor muscles. Keep the pelvic stable, inhale, and release the muscles as you bend the knee again. Repeat on the other side and complete four or five repetitions per side. The goal is to build up to 10 reps per side. 

Pelvic Curl

Yet another common exercise in Pilates, this helps to activate the pelvic floor just like knee fallouts. Begin in the same lying down position as the previous exercise. Keep the spine in a neutral position, allowing a small space between your middle back and the floor. Exhale and engage your pelvic floor muscles, tilting the pelvis up toward the belly button. Your back should be pressed flat against the floor while doing this. Slowly lift the buttocks and drive your heels into the floor to push up into a bridge position. Make sure to squeeze your buttocks the entire time, resting your weight on the shoulders. Take three breaths before lowering the buttocks and back down to the floor, vertebra by vertebra. Repeat three to four times and build up to 10 repetitions. 

Supine Foot Raises

This is an exercise that actually builds on the movements involved with knee fallouts. The goal for this exercise is small, controlled movements executed to perfection. Begin in the same lying down position as the two previous exercises. Exhale and engage your pelvic floor muscles, slowly lifting your right foot off the floor. Make sure that the pelvis and spine are stable and not wavering as you bring your right leg to a full extension. Inhale and then slowly lower your foot back to the ground. Alternate sides, repeating three to four times on each leg. 

Aerobic Exercise

In addition to exercising the pelvic floor muscles, it’s beneficial to engage in other types of exercise, especially aerobic exercise. According to one study, aerobic exercise may help improve symptoms of erectile dysfunction. Often times, ED results from blood flow problems to the penis. Diabetes, high cholesterol, vascular disease, and obesity affect blood flow and your ability to become erect. Incorporating aerobic exercise to your workout routine not only works to improve cardiovascular health, but may also lead to improvements in ED. A simple 30-minute walk, three to four times a week, may be enough to improve cardiovascular health. Other forms of aerobic exercise include:

• Rowing
• Boxing
• Spin classes
• Biking
• Skipping
• Rebounding
• Running

Keep in mind that it may take between four to six weeks to notice the effects of practicing these exercises. Don’t expect instantaneous results because, much like strength training, building muscle strength takes time. 

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Low energy? Low drive? Your testosterone might be the reason. Forget coffee! These 5 powerful drinks can help naturally boost testosterone, improve circulation, and restore vitality. Small daily choices = big results for your health, energy, and performance.

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